High protein foods


Protein is a good source of vital amino acids and amino acids are building blocks of muscles and muscle tissues. But most of the good source of protein comes from non-vegetarian diets such as chicken, meat, fish, and egg. In this guide, I tell you the best high protein foods that aren’t meat, You should know!

Being a Vegetarian how can I Build muscles?

Being a vegetarian is quite difficult to fulfill daily protein requirements.

But considering eating a variety of high-protein vegetarian foods every day can fulfill protein requirements, and also a bit of hard work at the gym can result in better muscle building and also healthy body weight.

Being a vegetarian you also can achieve your fitness goal. Let’s find out the best high protein foods that aren’t meat.

Let’s get started,

1. Soya Chunks – High Protein Foods That Aren’t Meat

High Protein Foods That Aren't Meat - Soya chunks

This is also known as vegetarian meat as soya chucks have equally provided the nutrient similar to non-vegetarian foods.

Although soya chunks are complete proteins that have all the important amino acids in them.

Also, soya chunks have a decent amount of protein and calcium that helps in muscle building and also supports stronger bones.

Benefits of Soya Chunks

  1. Helps gain muscles and boosts metabolism
  2. Good for skin and hair and bone health
  3. Helps in weight loss

Also Read: 9 Amazing Ways How to Increase Muscles Mass

2. Roasted Chickpeas – High Protein Foods That Aren’t Meat

A good snacky option with a valuable protein source.

Despite having low-quality protein than any meat source. Chickpeas still made their way toward vegetarians to provide optimal protein to them.

Boil chickpeas are yet another option but here I suggest you roast them after boiling them which makes chickpeas a more delicious and powerful snack.

A 100 gram of chickpea offers 19 grams of quality protein. Isn’t it a nice snacking option?

Chickpeas are healthy, contain no fats, are low in calories, and keep your appetite controlled.

Benefits of Roasted Chickpeas

  1. Great snacking option
  2. Easy to carry and easy to consume food and also easy to make
  3. Provide a sufficiently good amount of protein

3. Green Gram Dal/Moong Dal

Green gram dal/ moong dal is rich in protein as well as fiber.

The fiber in gram dal helps in easy digestion.

A 100-gram of green moong dal consists of 24 grams of protein which is a deliberately good option for vegetarians.

This is full of antioxidants and can be eaten in any form like in dal form or in sprouts form.

Green gram dal has a low glycemic index which controls blood sugar levels.

Benefits of Green Gram Dal/Moong Dal

  1. Provides enough protein
  2. Helps in weight loss
  3. Ease indigestion
  4. Control blood sugar levels
High Protein Foods That Aren't Meat - Green gram dal

Related Read: Twenty Most Important Foods That Burn Fat Like Crazy

4. Cheese/Paneer

Another popular high-protein food that isn’t meat.

A good source of protein and calcium that assist in muscle building and healthy bone weight.

A 100-gram of chess holds up to 20 grams of protein that also comes with other vital vitamins and minerals.

Cheese contains amino acids named leucine which is essential in muscle building.

Consume cheese for lunch or in dinner for maximum benefits.

Benefits of Cheese

  1. Good source of protein
  2. Vital amino acid i.e Leucine
best post-workout meal for muscle gain - A bowl of cottage cheese

5. Peanut butter

Apple with peanut butter

Peanut butter is a high-protein food source that can also be consumed by vegetarians when their goal is to lose weight or gain weight.

Having peanut butter with bread is your go-to pre-workout meal. Peanut butter is full of protein and fiber.

Also, peanut butter is excellent for building and repairing muscles.

1 tablespoon of peanut butter contains 4g of high-quality protein.

6. Chia Seeds

Chia seeds are plant-based protein sources. A 100g of chai seeds contains 16g of protein, 35g of fiber, and 42g of carbs.

Chia seeds are high protein foods source that isn’t meat.

Lots of gym-goers and athletes add chia seeds as this helps achieve their calorie and protein requirements.

Also, chia seeds hold vital nutrients like calcium, zinc, and manganese.

7. Lentils

Lentils are plant-based high protein foods that aren’t meat.

A bowl of lentils contains approx 18g of quality protein and is packed with macronutrients like iron, magnesium, and zinc.

This superfood is also very cheapest and can be easily available on market.

Plant-based protein is optimal for people who are vegan or vegetarian.

8. Tofu

Tofu is made from soy milk. Tofu is low in calories and low in fat and is also gluten-free.

The protein in 100 grams of tofu is nearly 8 grams. Tofu is a good source of protein as it contains all other amino acids.

As tofu is made from soy milk it retains calcium. Calcium is good for overall bone health.

Being a plant-based protein food is an optimal source of protein, especially for vegans or vegetarians.

Benefits of Tofu

  1. Good for muscle building
  2. Another protein source food for vegetarians
  3. Good source of calcium that provides stronger bone

9. Whey Protein

Whey protein is the best choice for everyone, especially for vegetarians to fulfill the protein requirement.

A scoop of good protein powder contains up to 24 – 28 grams of high-quality protein.

Whey protein contains protein and important amino acids which develop muscle growth.

Drink whey protein after a workout as it digests quickly and helps in recovering muscles immediately.

Benefits of Whey Protein

  1. Helps in weight loss
  2. Build lean muscles mass
  3. Helps in muscles recovery
  4. Easily digest
High Protein Foods That Aren't Meat - Girl having scoop of protein

Read Related Blog: Supplement for Better Muscle building

10. Milk

Another high-quality protein source that every vegetarian should add.

Milk has all the important amino acids that help in a healthier lifestyle.

A glass of 250 ml contains almost 9 grams of high-quality protein.

Milk boosts your physical performance and also helps in repairing the muscles.

Benefits of Milk

  1. Good protein source
  2. Helps in repairing muscles and reducing muscle soreness
  3. Provide enough calcium
High Protein Foods That Aren't Meat - Guy drinking milk

11. Greek Yogurt

Greek yogurt is rich in high-quality protein than regular yogurt. Approx 10g of protein served in 100g of greek yogurt

Greek yogurt has all the essential amino acids that help repair and build muscles.

It is also a good source of calcium that is good for muscle contraction.

12. Peanuts – High Protein Foods That Aren’t Meat

There are varieties of nuts but peanuts are one of the best sources of high-quality protein.

The 100 grams of peanuts have nearly 25 grams of protein equal to a scoop of protein powder.

Peanuts also hold good fats, fiber, and antioxidants. Peanuts also contain monounsaturated fat that helps testosterone levels.

Peanuts are a healthier snack that is easy to consume, easy to carry, and an almost loveable snack for every gym-goer.

Benefits of Peanuts

  1. Contain good fats
  2. Support testosterone level
  3. Provide a good amount of protein that aids in muscle building

Tip: Try peanut butter that holds approx 25 grams of protein in just one spoon.

Calculating How Much Protein These Foods Have?

Below are the calculation of high protein foods that aren’t meat foods mentioned above:-

Food Type

Soya Chunks

Roasted Chickpeas



Peanut Butter

Chia Seeds



Whey Protein

Greek Yogurt


Total protein can be consumed

Quantity of Food

100 gram

100 gram

100 gram

100 gram

1 tablespoon

100 gram

1 cup

250 ml

1 scoop

100 gram

100 gram

Protein Per Gram

52 gram

18.64 gram

8 gram

25 gram

4 gram

16 gram

18 gram

9 gram

24 – 28 gram

10 gram

26 gram

210.64 grams of protein

Above is the chart that shows a vegetarian can fulfill their protein requirements with a bunch of these superfoods.

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